継続する技術｜ダイエット・筋トレ・何でも習慣化
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Mayelana nalolu hlelo lokusebenza
Uma abantu bezibekela imigomo basuke begcwele ugqozi futhi abangabazi ukuthi bazoyifinyelela.
Kodwa-ke, ngisho noma ezimisele ngokuqinile ukuthi, "Kulesi sikhathi ngizimisele kakhulu. Kuzohluka kunangaphambili," inselele izophela ezinsukwini eziyisishiyagalolunye kweziyishumi.
Yeka iqiniso elinonya!
Manje yisikhathi sokuqeda le nhlekelele.
Lolu uhlelo lokusebenza oluvimbela impandla ngamandla olwazi olulungile nedizayini, ngaphandle kokuthembela ekukhuthazeni noma ekuzimiseleni.
■ No. 1 uhlelo lokusebenza lokwenza umkhuba
"Ubuchwepheshe obuqhubekayo" wuhlelo lokusebenza lwe-No. 1 lokuhlala e-Japan kuzo zonke izinto ezilandelayo.
① Inombolo eshicilelwe yokulandwa
(2) Inani lempumelelo eqhubekayo eshicilelwe
③ Isilinganiso esimaphakathi se-App Store
④ Izilinganiso Zesitolo Sohlelo Lokusebenza
■ Imigomo eyinhloko iqhubekile kulolu hlelo lokusebenza
1. Ukuqeqesha Amandla / Ukufaneleka / Ukunakekelwa Kwezempilo
・ Ukuzivocavoca umzimba (ama-push-ups, amapulangwe, ama-sit-ups, ama-squats, njll. Ekhaya noma ejimini)
・ Ukuzilolonga/ukuguquguquka
・ Qopha amaphesenti wamafutha omzimba, umfutho wegazi, izinga likashukela egazini, njll.
・HIIT (I-High-Intensity Interval Training. Indlela yokuqeqesha imisipha edumile eshisa amafutha ngesikhathi esifushane.)
2. Ukudla/impilo yobuhle
・ Ukuvivinya umzimba ngokudla (isiqu, izivivinyo ze-pelvic, njll.)
・ Imisebenzi ehlobene nobuhle (ukunakekelwa kwesikhumba, ukunakekelwa kwezinwele, njll.)
・ Ukuzivocavoca kwe-Aerobic (ukuhamba, ukugijima, ukugijima, njll.)
・ Qopha isisindo sakho nokudla (futhi uqophe ukudla)
・ Isheke lokushisa nesimo somzimba
・ Ukuzila ukudla kwesilwane esifuywayo ・ Ukuzila ukudla
(Kukhona ukufana okuthile phakathi kokunakekelwa kwezempilo oku-1 kanye nempilo yobuhle engu-2, kodwa kunezinhlobo eziningi, ngakho ngizihlukanise ukuze zibe lula.)
3. Ukufunda
· Ucwaningo lweziqu
·ukufunda
・ Ukuthuthukiswa kwamakhono okusebenza (uhlelo, njll.)
4. Izinto zokuzilibazisa/izinsimbi zomculo
· upiyano
·isiginci
・ Ukuzijwayeza kwemifanekiso
・ Ibhulogi, ukuthumela kwe-SNS
·idayari
5. Umsebenzi wasekhaya/impilo
・ Ukuhlanza, ukususa imfucuza, ukuhlanza, ukuwasha
Abukho utshwala, akubhenywa
・ Ukuzindla, Ukucabangela
・ Ukuzinzisa isigqi sempilo njengokuxubha amazinyo, ukugeza nokugeza
■ Imisebenzi/Izici
1. Ukusekela ukusetha "imigomo eqhubekayo"
Ukugxila eqinisweni lokuthi "ugqozi lokuqhubeka nesenzo luzogcina luntekenteke," kukhuthaza ukusetha umgomo okungaqhutshekwa kancane kancane nsuku zonke.
Ivimbela inkinga ``yokubeka umgomo ongafinyeleleki ngomfutho lapho ubeka umgomo'' futhi igwema ukusala ngemuva ezinhlelweni.
Ngokungafani nohlu lwe-TODO namathuluzi okuphatha umsebenzi, ungabeka umgomo owodwa kuphela. (Isizathu side, ngakho kukholamu ohlelweni lokusebenza)
2. Faka ngemizuzwana emi-3 ngosuku
Vele uvule uhlelo lokusebenza nsuku zonke, uthephe ishadi likaphayi, bese usuqedile.
Amazwana asekelayo avela kuzibalo zenduku ezinhle ngokwenhliziyo avela nsuku zonke.
Kuwumklamo olula (mhlawumbe futhi) ongasebenzisi ngisho nekhalenda.
3. Isaziso sesikhumbuzi sifika "ngesikhathi sokuthatha isinyathelo"
Uma umgomo wakho kuwukufunda incwadi, uzothola izaziso zesikhumbuzi ngezikhathi ezingokwemvelo nezilula ukuzenza, njengalapho ugibela isitimela ukuya emsebenzini.
Ivimbela ukweqiwa kwesenzo kokuthi yini okufanele yenziwe.
4. Impumelelo ngemva kwezinsuku ezingu-30
Impumelelo igujwa ngamandla angaqondakali.
Imigomo efanelekile njengokuthi ``30-day Abs Challenge'' idalelwe ukukuvimbela ukuthi ungaweli esimweni sokuthi ``Ngama ngaphambi kokuthi wazi'' kanye nokugcina ugqozi lwakho lokuthi ``Masenze okusemandleni ethu kuze kube manje' '.
■ Isithombe sekusasa eliqhakazile ngaphambi kokuhlala
・ Uphumelele ukwehlisa isisindo ngokudla, futhi ushintsho olumangalisayo lwenza inhliziyo yobulili obuhlukile ezungezile ishaye ngokushesha, futhi ngokuzumayo baduma.
・Ngokwenza umkhuba wokuqeqesha izicubu, amandla ami emisipha nobudoda kwathuthuka kakhulu. ?”, kwenzeka intuthuko engazelelwe lapho owesifazane ememeza, futhi kungazelelwe kwaduma.
・ Qhubeka nokwelula, umzimba wakho nengqondo kuzovumelana nezimo usuku nosuku, izinzwa zakho ezizimele zizohleleka, ukuzethemba kwakho kuzothuthukiswa, futhi uzole futhi uzone.
・ Ukudlala upiyano, isiginci, nezigubhu kwaba umkhuba wansuku zonke, futhi ithalente lomculo ebelingasebenzi ngenxa yokuzifundela laqhakaza.
・ Ngenkathi eqhubeka nokuzijwayeza ukudweba futhi eqhubeka nokukhula njengomdwebi wezithombe, waziphonsa emisebenzini yobuciko ye-avant-garde futhi wabizwa ngokuthi "i-Banksy yesibili" futhi wayedume ngobuciko.
・ Idayari yami nebhulogi kwaba umkhuba, futhi ngamakhono ami okubhala athuthukisiwe, ngabhala umsebenzi wami wobuntombi, "Ungathanda ukuzama ukubhala inoveli?" I-Debut kanye nokuthandwa kwemibhalo
・ Phinda ucabange ngokucabangela nsuku zonke, sula ingqondo yakho njengamanzi, ukhululwe kuzo zonke izifiso zezwe, futhi uthandeke emantombazaneni athi, "Ngiwuhlobo lomuntu olukhanyiselwe ngokugcwele futhi olungenazo izifiso zezwe."
・ Ukuzilawula, ukuphatha ezempilo, kanye nokuphatha uhlelo kwaba imikhuba, futhi kwasabalala amahlebezi kwezamabhizinisi okuthi akekho omunye umuntu onamakhono amahle kangaka okuphatha.
(Lesi isithombe nje)
■ Inconyelwe:
・Angizigabisi, kodwa ngiyi-hardcore slob, futhi angikaze ngibe ekudleni noma ukuqeqeshwa kwemisipha. Ngicabanga ukuthi imiphumela izofana ngohlelo lokusebenza olufana nalolu.
・"Ngiyazi ukuthi kufanele ngenze uhlobo oluthile lokuzivocavoca, njengokuqeqesha nokuqina. Yebo. Nokho, ngisho noma ngikwazi, angikwazi ukuthuthukisa imikhuba yami yokuphila, akuzona yini abantu? " nakata
・ “Uma ukwazi ukudlala isiginci noma upiyano, noma udwebe umfanekiso, uzoveza isimo sobuciko nesiyinkimbinkimbi, futhi ngicabanga ukuthi kungaba kuhle kakhulu. Okuhle kungaba ukuthi, ``Ngaphambi kokuthi wazi, kwakuwumkhuba, futhi ungakakwazi, wawuvele ungochwepheshe.''
・ Ngizamile ukusebenzisa uhlu lwe-TODO, kodwa alusebenzanga. Akukhona yini okungcono kakhulu lokho?"
・ Abantu abanekusasa eliqhakazile abafuna ukuqhubeka nokufunda ukuze bazithuthukise, baqhubeke nokuhlanza ukuze bapholishe amagumbi abo.
・ “Iphupho lami ukuba ngumeluleki wezengqondo ongcono kakhulu emhlabeni. Kuningi okufanele ngikufunde, okuhlanganisa ukwelapha ngokuziphatha kwengqondo, i-Adler psychology, nokuziqeqesha. Labo abakwazi ukudweba futhi okufanele basebenzise kuphela
・ "Endabeni yami, ngiyabona ukuthi ngokushesha noma kamuva ugqozi lwami luzophela, ngakho ukuvivinya umzimba okuphumelelayo ekunciphiseni isisindo kuzoba umkhuba, futhi ngizoncipha ngaphandle kokuzizwa ngifisa umzamo, ubuso bami, izingalo ezingaphezulu, isisu, izinqe, imilenze Umuntu onamasu ofuna ukuba nomzimba wesifazane o-sexy umzimba wonke.
■ Iminyaka yobudala eqondiwe nobulili
akukho okukhethekile.
Umfana we-rock ofuna ukwenza isiginci umkhuba,
Indoda endala enesifiso sokuvelela efuna ukwenza ukuqeqeshwa kwemisipha kube umkhuba,
Abesifazane abafuna ukuthuthukisa ubufazi babo ngokwenza ama-Pilates uma kukhona ithuba,
Abesifazane abadala abafuna ukuqhubeka nokudla ngaphandle kobunzima,
Noma ubani angayisebenzisa.
Uma kunabantu abayi-100, kunezindlela eziyi-100.
Nginemibono eminingi.
Kodwa-ke, kungakhathaliseki ukuthi yikuphi okuhle, akukho ukulahlekelwa ekutholeni "ubuchwepheshe bokuqhubeka" izinto.
Ukhonkolo "amasu" okuqhubeka nezinto futhi uzenze umkhuba ngaphandle kokuthembela ekukhuthazeni noma ekuzimiseleni.
Kungabongwa kakhulu uma, ngokuthola lawa makhono, ngingasiza ngisho kancane ekufezekiseni izinhloso ezibalulekile.
Kodwa-ke, ngisho noma ezimisele ngokuqinile ukuthi, "Kulesi sikhathi ngizimisele kakhulu. Kuzohluka kunangaphambili," inselele izophela ezinsukwini eziyisishiyagalolunye kweziyishumi.
Yeka iqiniso elinonya!
Manje yisikhathi sokuqeda le nhlekelele.
Lolu uhlelo lokusebenza oluvimbela impandla ngamandla olwazi olulungile nedizayini, ngaphandle kokuthembela ekukhuthazeni noma ekuzimiseleni.
■ No. 1 uhlelo lokusebenza lokwenza umkhuba
"Ubuchwepheshe obuqhubekayo" wuhlelo lokusebenza lwe-No. 1 lokuhlala e-Japan kuzo zonke izinto ezilandelayo.
① Inombolo eshicilelwe yokulandwa
(2) Inani lempumelelo eqhubekayo eshicilelwe
③ Isilinganiso esimaphakathi se-App Store
④ Izilinganiso Zesitolo Sohlelo Lokusebenza
■ Imigomo eyinhloko iqhubekile kulolu hlelo lokusebenza
1. Ukuqeqesha Amandla / Ukufaneleka / Ukunakekelwa Kwezempilo
・ Ukuzivocavoca umzimba (ama-push-ups, amapulangwe, ama-sit-ups, ama-squats, njll. Ekhaya noma ejimini)
・ Ukuzilolonga/ukuguquguquka
・ Qopha amaphesenti wamafutha omzimba, umfutho wegazi, izinga likashukela egazini, njll.
・HIIT (I-High-Intensity Interval Training. Indlela yokuqeqesha imisipha edumile eshisa amafutha ngesikhathi esifushane.)
2. Ukudla/impilo yobuhle
・ Ukuvivinya umzimba ngokudla (isiqu, izivivinyo ze-pelvic, njll.)
・ Imisebenzi ehlobene nobuhle (ukunakekelwa kwesikhumba, ukunakekelwa kwezinwele, njll.)
・ Ukuzivocavoca kwe-Aerobic (ukuhamba, ukugijima, ukugijima, njll.)
・ Qopha isisindo sakho nokudla (futhi uqophe ukudla)
・ Isheke lokushisa nesimo somzimba
・ Ukuzila ukudla kwesilwane esifuywayo ・ Ukuzila ukudla
(Kukhona ukufana okuthile phakathi kokunakekelwa kwezempilo oku-1 kanye nempilo yobuhle engu-2, kodwa kunezinhlobo eziningi, ngakho ngizihlukanise ukuze zibe lula.)
3. Ukufunda
· Ucwaningo lweziqu
·ukufunda
・ Ukuthuthukiswa kwamakhono okusebenza (uhlelo, njll.)
4. Izinto zokuzilibazisa/izinsimbi zomculo
· upiyano
·isiginci
・ Ukuzijwayeza kwemifanekiso
・ Ibhulogi, ukuthumela kwe-SNS
·idayari
5. Umsebenzi wasekhaya/impilo
・ Ukuhlanza, ukususa imfucuza, ukuhlanza, ukuwasha
Abukho utshwala, akubhenywa
・ Ukuzindla, Ukucabangela
・ Ukuzinzisa isigqi sempilo njengokuxubha amazinyo, ukugeza nokugeza
■ Imisebenzi/Izici
1. Ukusekela ukusetha "imigomo eqhubekayo"
Ukugxila eqinisweni lokuthi "ugqozi lokuqhubeka nesenzo luzogcina luntekenteke," kukhuthaza ukusetha umgomo okungaqhutshekwa kancane kancane nsuku zonke.
Ivimbela inkinga ``yokubeka umgomo ongafinyeleleki ngomfutho lapho ubeka umgomo'' futhi igwema ukusala ngemuva ezinhlelweni.
Ngokungafani nohlu lwe-TODO namathuluzi okuphatha umsebenzi, ungabeka umgomo owodwa kuphela. (Isizathu side, ngakho kukholamu ohlelweni lokusebenza)
2. Faka ngemizuzwana emi-3 ngosuku
Vele uvule uhlelo lokusebenza nsuku zonke, uthephe ishadi likaphayi, bese usuqedile.
Amazwana asekelayo avela kuzibalo zenduku ezinhle ngokwenhliziyo avela nsuku zonke.
Kuwumklamo olula (mhlawumbe futhi) ongasebenzisi ngisho nekhalenda.
3. Isaziso sesikhumbuzi sifika "ngesikhathi sokuthatha isinyathelo"
Uma umgomo wakho kuwukufunda incwadi, uzothola izaziso zesikhumbuzi ngezikhathi ezingokwemvelo nezilula ukuzenza, njengalapho ugibela isitimela ukuya emsebenzini.
Ivimbela ukweqiwa kwesenzo kokuthi yini okufanele yenziwe.
4. Impumelelo ngemva kwezinsuku ezingu-30
Impumelelo igujwa ngamandla angaqondakali.
Imigomo efanelekile njengokuthi ``30-day Abs Challenge'' idalelwe ukukuvimbela ukuthi ungaweli esimweni sokuthi ``Ngama ngaphambi kokuthi wazi'' kanye nokugcina ugqozi lwakho lokuthi ``Masenze okusemandleni ethu kuze kube manje' '.
■ Isithombe sekusasa eliqhakazile ngaphambi kokuhlala
・ Uphumelele ukwehlisa isisindo ngokudla, futhi ushintsho olumangalisayo lwenza inhliziyo yobulili obuhlukile ezungezile ishaye ngokushesha, futhi ngokuzumayo baduma.
・Ngokwenza umkhuba wokuqeqesha izicubu, amandla ami emisipha nobudoda kwathuthuka kakhulu. ?”, kwenzeka intuthuko engazelelwe lapho owesifazane ememeza, futhi kungazelelwe kwaduma.
・ Qhubeka nokwelula, umzimba wakho nengqondo kuzovumelana nezimo usuku nosuku, izinzwa zakho ezizimele zizohleleka, ukuzethemba kwakho kuzothuthukiswa, futhi uzole futhi uzone.
・ Ukudlala upiyano, isiginci, nezigubhu kwaba umkhuba wansuku zonke, futhi ithalente lomculo ebelingasebenzi ngenxa yokuzifundela laqhakaza.
・ Ngenkathi eqhubeka nokuzijwayeza ukudweba futhi eqhubeka nokukhula njengomdwebi wezithombe, waziphonsa emisebenzini yobuciko ye-avant-garde futhi wabizwa ngokuthi "i-Banksy yesibili" futhi wayedume ngobuciko.
・ Idayari yami nebhulogi kwaba umkhuba, futhi ngamakhono ami okubhala athuthukisiwe, ngabhala umsebenzi wami wobuntombi, "Ungathanda ukuzama ukubhala inoveli?" I-Debut kanye nokuthandwa kwemibhalo
・ Phinda ucabange ngokucabangela nsuku zonke, sula ingqondo yakho njengamanzi, ukhululwe kuzo zonke izifiso zezwe, futhi uthandeke emantombazaneni athi, "Ngiwuhlobo lomuntu olukhanyiselwe ngokugcwele futhi olungenazo izifiso zezwe."
・ Ukuzilawula, ukuphatha ezempilo, kanye nokuphatha uhlelo kwaba imikhuba, futhi kwasabalala amahlebezi kwezamabhizinisi okuthi akekho omunye umuntu onamakhono amahle kangaka okuphatha.
(Lesi isithombe nje)
■ Inconyelwe:
・Angizigabisi, kodwa ngiyi-hardcore slob, futhi angikaze ngibe ekudleni noma ukuqeqeshwa kwemisipha. Ngicabanga ukuthi imiphumela izofana ngohlelo lokusebenza olufana nalolu.
・"Ngiyazi ukuthi kufanele ngenze uhlobo oluthile lokuzivocavoca, njengokuqeqesha nokuqina. Yebo. Nokho, ngisho noma ngikwazi, angikwazi ukuthuthukisa imikhuba yami yokuphila, akuzona yini abantu? " nakata
・ “Uma ukwazi ukudlala isiginci noma upiyano, noma udwebe umfanekiso, uzoveza isimo sobuciko nesiyinkimbinkimbi, futhi ngicabanga ukuthi kungaba kuhle kakhulu. Okuhle kungaba ukuthi, ``Ngaphambi kokuthi wazi, kwakuwumkhuba, futhi ungakakwazi, wawuvele ungochwepheshe.''
・ Ngizamile ukusebenzisa uhlu lwe-TODO, kodwa alusebenzanga. Akukhona yini okungcono kakhulu lokho?"
・ Abantu abanekusasa eliqhakazile abafuna ukuqhubeka nokufunda ukuze bazithuthukise, baqhubeke nokuhlanza ukuze bapholishe amagumbi abo.
・ “Iphupho lami ukuba ngumeluleki wezengqondo ongcono kakhulu emhlabeni. Kuningi okufanele ngikufunde, okuhlanganisa ukwelapha ngokuziphatha kwengqondo, i-Adler psychology, nokuziqeqesha. Labo abakwazi ukudweba futhi okufanele basebenzise kuphela
・ "Endabeni yami, ngiyabona ukuthi ngokushesha noma kamuva ugqozi lwami luzophela, ngakho ukuvivinya umzimba okuphumelelayo ekunciphiseni isisindo kuzoba umkhuba, futhi ngizoncipha ngaphandle kokuzizwa ngifisa umzamo, ubuso bami, izingalo ezingaphezulu, isisu, izinqe, imilenze Umuntu onamasu ofuna ukuba nomzimba wesifazane o-sexy umzimba wonke.
■ Iminyaka yobudala eqondiwe nobulili
akukho okukhethekile.
Umfana we-rock ofuna ukwenza isiginci umkhuba,
Indoda endala enesifiso sokuvelela efuna ukwenza ukuqeqeshwa kwemisipha kube umkhuba,
Abesifazane abafuna ukuthuthukisa ubufazi babo ngokwenza ama-Pilates uma kukhona ithuba,
Abesifazane abadala abafuna ukuqhubeka nokudla ngaphandle kobunzima,
Noma ubani angayisebenzisa.
Uma kunabantu abayi-100, kunezindlela eziyi-100.
Nginemibono eminingi.
Kodwa-ke, kungakhathaliseki ukuthi yikuphi okuhle, akukho ukulahlekelwa ekutholeni "ubuchwepheshe bokuqhubeka" izinto.
Ukhonkolo "amasu" okuqhubeka nezinto futhi uzenze umkhuba ngaphandle kokuthembela ekukhuthazeni noma ekuzimiseleni.
Kungabongwa kakhulu uma, ngokuthola lawa makhono, ngingasiza ngisho kancane ekufezekiseni izinhloso ezibalulekile.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Ayikho idatha eqoqiwe
Funda kabanzi mayelana nokuthi onjiniyela bakuveza kanjani ukuqoqwa
Yini entsha
過度の緊張はストレスになるだけですが、ほどよい緊張感は日々を充実させてくれると思います。
■ アップデートしたこと
- 2日連続で入力がないと、リセットされるようになりました
■ その他にアップデートしたこと
- 不具合を修正しました
- 画面が少し綺麗になりました
- 開発秘話が追加されました
■ アップデートしたこと
- 2日連続で入力がないと、リセットされるようになりました
■ その他にアップデートしたこと
- 不具合を修正しました
- 画面が少し綺麗になりました
- 開発秘話が追加されました
